I made the mistake of being a calisthenics purist. I ran into a plateau or a sticking point on lower body that I wasn't creative enough to overcome without adding weights back in. Your content just keeps looking better and better.
Same. I much prefer the challenge of calisthenics, but for lower body, bringing in something as simple as dumbbells or kettlebells can really make things more efficient and time saving. Thanks for watching and commenting 🤝
One mistake i did that i learned a lot from is not adressing what i was training for. At first this could actually work, just move your body do some push ups, inverted rows, squats, maybe jog for a while but it will eventually stop working. My advice would be, if you built a foundation of bodyweight awareness and muscle mass ask yourself, what am i training for? Is in my honest desires to build more muscle mass? Well then maybe seek for some bodybuilding advice. Am i looking to bench squat and deadlift as much as i could possibly manage? Then look for powerlifiting advice. Am i looking for acquiring bodyweight skills such as planche, levers, flags, etc? Then look for some calisthenics guys advice. Am i looking to get better at the rings? Look for gymnasts advice. Specify your training according to what you want, first adressing what is it that you want. Ways of training vary so much depending of what you are looking for, so please never stop hearing others and yourself.
Exactly! This is specificity in action. If you don’t stricture your training to achieve specific results, you will never get “great” results You can be healthy and generally move a lot, but you will never be great at anything or make great progress at anything
JT, I ordered the rings you recommended recently, and I have added them as a variance in my training . Loving the ring push-ups and variety of rowing options.
They are so versatile! They can keep you challenged no matter how strong you get. I’ll have a lot more rings content coming too. Thanks for commenting and watching the channel 🤝
Regarding point 1: Would that really matter if you have parallettes? This allows doing dips and inverted rows. I've researched normal dips vs ring dips and cannot find evidence ring dips are actually better. Ok, if it's time under tension causing muscle gain then I still find normal dips more adequate. Regarding point 3: Some (e.g. Kboges) suggest mastering a variation before training for a variation like single arm push up/ pull up. What rep range would you say we should train before trying a different progression? Wouldn't training early for these progressions cause an increased risk of injury? Regarding point 5: Some (e.g. Aodrian Moldovan) suggest hill sprinting/cycling/running and pylometrics together with some bodyweight exercises is all you need to build great looking legs. While some exercises could benefit weights, how many could actually do a high rep number of good pistol squats? You previously posted a lower leg workout with low rest time. Those low rests also cause some decreased reps in exercises like single leg bridges. There are also some exercises that are very difficult to do like nordic curls, reverse nordic curls that could take long to master. I don't see why you'd need to to use weights for lower body unless you already mastered those exercises when you moved from bodybuilding to calisthenics. Thanks for reading.
Rings are unstable and incorporate far more stabilizing muscles that’s paralettes, so the same skill on rings will be harder/build more total strength than the same skill on paralettes. That said, paralettes are a great tool, and if high enough, are great for rows and dips as well, good tool. As far as the third, I am not suggesting you jump right to the advanced profession, I am am saying you need to be working on a progression that will actually get you to the advanced skill, for example. You can do 100 push-ups in a set and it’s not going to get you a 1 arm push-up, you’d need to be training uneven/archer or some other beginners unilateral progression. When you do work new progressions, I like to see them worked 2x a week so that you aren’t doing it too frequently and you are allowing your connective tissues to remodel As for lower body, I train at home, I don’t have hills to sprint up, but if you do, hill sprints are a good exercise, and yes you can build nice legs without using dumbbells. But from an efficiency standpoint having dumbbells makes it easier. I can do 40 rep sets of unweights Cossacks, but I can grab a couple dumbbells and now I can do sets of 8-12, much more efficient Plus most adults have mobility limitations that make pistol squats a longer term project, but they can do 40 bodyweight squats (not fun) or 25-30 lunges (also not fun) Doing a goblet squat, or grabbing some dumbbells can bring the failure point down on those more basic lower body exercises so that they can continue to efficiently make gains in strength and hypertrophy even if it takes them a year to get pistol squats Also, pistol squats are even easier to do if you hold a light weight for counterbalance You don’t need to use weights for a good lower body workout or to make progress, but I also don’t see any point in avoiding them unless you don’t them or unless you want to be a purist. Make sense?
Although in your example, if someone could actually do 100 proper push ups (who can actually do that?) I am just guessing he'd be able to progress to one arm push up with ease.
@horeacernucan1967 If you have a abundance of bars with differnt hights, you can do a lot of the things you can do in rings. The hands are more locked in, but otherwise it's all right. I find rings are better for the shoulders. But in my view, the only reason for not using rings that you don't have anywhere to hang them. I actually use a gym with my own rings, except for during the summer,
You should have stopped at the one advice: Get gymnastic rings and start with two basic exercises. Pushups in rings. Hanging rows in rings. If you then want a full training program, just add squats, or something like that. Three basic exercises. You can do it! The fine thing with rings is that they work for an out of shape beginner, up till advanced gymnastics. For example, you can have the rings at half the body height and do pushups easier than knee pushups. And just lower them gradularly, to get progressive load. When you have your feet higher than the rings, most people will think you are an athlete!
Any advice for maintaing triceps and biceps strength while recovering from golfers tendonitis do to overtraining from my arm workouts ? Or am I a prisoner of time healing my elbows? I've taken off 2 weeks of upper body work and it's getting better but I'm anxious to start your program. Thank you.
You know, I need to make a video for this. You need to back way off the load, so use much lighter weight, stop sets short of failure, and slowly work back up. Isometrics can help load the connective tissues with less pain too I’ll make a proper vidoe
@@mkejon71 thanks! Now I am working on posting consistently and improving my editing and production quality to get a wider reach. It’s a stupid amount of extra work when you are just one dude with no team 😂
Beginner body weight dude here. I have been 10 sets of push ups and chin ups every day for the last 6 weeks. Saturday is my rest day. The rep range has increased each week. Is this too much frequency?
It really depends, how many reps per set are you able to do? When I say high intensity I mean high load/difficulty, so that would look like doing a push-ups progression where you can only get 5 or 6 reps, and then you take those sets close to failure This puts a greater strain on your connective tissues than something like high rep sets of something easier for you like a standard push-up
30 push ups and right now 6 chin up 10 times a day. Thank you for the reply. I really like your video presentation and the information is very helpful.
Great video Jerry!! Thanks!! Regarding frequency, I currently train upper twice a week(and lower once) what are your thoughts on doing cardio which can be deemed to have resistance, like swimming, twice in that same week as calisthenics? So upper is being used four times a week. More chance of injury or any hinderance? Thanks.
No the cardio is fine, you just want to make sure that it’s it’s very high intensity, such as HIIT/sprints that you some go more often than you can successfully recover from. I like HIIT once a week, 2 at most it also strength training. Lower intensity cardio more frequently is fine
@@JerryTeixeiraThanks Jerry. Seems to be a later life battle for me. 45 now and love to swim, cycle and do calisthenics but can't seem to find the balance without major soreness or injury.
As always, a great video, JT. You don’t have 1/10 the recognition you deserve.
One of these days! And thanks
There is only a few RUclips instructor s I listen to, you are definitely one of them. Many thanks.
Thank you that means a lot. Glad the content helps.
I made the mistake of being a calisthenics purist. I ran into a plateau or a sticking point on lower body that I wasn't creative enough to overcome without adding weights back in. Your content just keeps looking better and better.
Same. I much prefer the challenge of calisthenics, but for lower body, bringing in something as simple as dumbbells or kettlebells can really make things more efficient and time saving.
Thanks for watching and commenting 🤝
Jerry,
I think this was your best, most-polished video yet. Nice work.
As always, thanks for the great content.
Thanks, Jon. I appreciate the feedback
One mistake i did that i learned a lot from is not adressing what i was training for. At first this could actually work, just move your body do some push ups, inverted rows, squats, maybe jog for a while but it will eventually stop working. My advice would be, if you built a foundation of bodyweight awareness and muscle mass ask yourself, what am i training for? Is in my honest desires to build more muscle mass? Well then maybe seek for some bodybuilding advice. Am i looking to bench squat and deadlift as much as i could possibly manage? Then look for powerlifiting advice. Am i looking for acquiring bodyweight skills such as planche, levers, flags, etc? Then look for some calisthenics guys advice. Am i looking to get better at the rings? Look for gymnasts advice. Specify your training according to what you want, first adressing what is it that you want. Ways of training vary so much depending of what you are looking for, so please never stop hearing others and yourself.
Exactly! This is specificity in action. If you don’t stricture your training to achieve specific results, you will never get “great” results
You can be healthy and generally move a lot, but you will never be great at anything or make great progress at anything
i incorporate resistance bands for lower body and some accessory work.
Bands can work well too.
Great lessons!
Thanks man
Excellent tips, JT!
Thanks, Josh. I always appreciate you
JT, I ordered the rings you recommended recently, and I have added them as a variance in my training . Loving the ring push-ups and variety of rowing options.
They are so versatile! They can keep you challenged no matter how strong you get.
I’ll have a lot more rings content coming too. Thanks for commenting and watching the channel 🤝
Great stuff man 👏👌🙏
excellent.
Thank you. I always welcome any feedback
Great video. I need to start adding weight to my lower body squats and maybe lunges.
Start with goblet squats and suitcase reverse lunges
All you need is a single dumbbell
@@JerryTeixeira thanks, Jerry!
You’re welcome. 💪🏻
Topless thumbnails approved ❤
Hey thanks! Beats “damn you look terrible, put a shirt on” 😂
Great video. Great information. I’m 49 and getting back into running and calisthenics.
Thank you. 49 years young, perfect time to get back after it! 💪🏻
Great tutorial & great editing 💪
Thank you, I appreciate that feedback and thanks for watching
Good stuff here!
Thank you, I appreciate the feedback 🤝
Loved this video brother! Thanks for imparting these to your followers and for sharing what you know. Great tutorial❤
Thank you. I appreciate you watching and the feedback
Regarding point 1:
Would that really matter if you have parallettes? This allows doing dips and inverted rows. I've researched normal dips vs ring dips and cannot find evidence ring dips are actually better. Ok, if it's time under tension causing muscle gain then I still find normal dips more adequate.
Regarding point 3: Some (e.g. Kboges) suggest mastering a variation before training for a variation like single arm push up/ pull up. What rep range would you say we should train before trying a different progression? Wouldn't training early for these progressions cause an increased risk of injury?
Regarding point 5: Some (e.g. Aodrian Moldovan) suggest hill sprinting/cycling/running and pylometrics together with some bodyweight exercises is all you need to build great looking legs. While some exercises could benefit weights, how many could actually do a high rep number of good pistol squats? You previously posted a lower leg workout with low rest time. Those low rests also cause some decreased reps in exercises like single leg bridges. There are also some exercises that are very difficult to do like nordic curls, reverse nordic curls that could take long to master. I don't see why you'd need to to use weights for lower body unless you already mastered those exercises when you moved from bodybuilding to calisthenics.
Thanks for reading.
Rings are unstable and incorporate far more stabilizing muscles that’s paralettes, so the same skill on rings will be harder/build more total strength than the same skill on paralettes.
That said, paralettes are a great tool, and if high enough, are great for rows and dips as well, good tool.
As far as the third, I am not suggesting you jump right to the advanced profession, I am am saying you need to be working on a progression that will actually get you to the advanced skill, for example. You can do 100 push-ups in a set and it’s not going to get you a 1 arm push-up, you’d need to be training uneven/archer or some other beginners unilateral progression.
When you do work new progressions, I like to see them worked 2x a week so that you aren’t doing it too frequently and you are allowing your connective tissues to remodel
As for lower body, I train at home, I don’t have hills to sprint up, but if you do, hill sprints are a good exercise, and yes you can build nice legs without using dumbbells.
But from an efficiency standpoint having dumbbells makes it easier.
I can do 40 rep sets of unweights Cossacks, but I can grab a couple dumbbells and now I can do sets of 8-12, much more efficient
Plus most adults have mobility limitations that make pistol squats a longer term project, but they can do 40 bodyweight squats (not fun) or 25-30 lunges (also not fun)
Doing a goblet squat, or grabbing some dumbbells can bring the failure point down on those more basic lower body exercises so that they can continue to efficiently make gains in strength and hypertrophy even if it takes them a year to get pistol squats
Also, pistol squats are even easier to do if you hold a light weight for counterbalance
You don’t need to use weights for a good lower body workout or to make progress, but I also don’t see any point in avoiding them unless you don’t them or unless you want to be a purist.
Make sense?
Thanks for reply. I see your point of view.
Although in your example, if someone could actually do 100 proper push ups (who can actually do that?) I am just guessing he'd be able to progress to one arm push up with ease.
@horeacernucan1967
If you have a abundance of bars with differnt hights, you can do a lot of the things you can do in rings.
The hands are more locked in, but otherwise it's all right.
I find rings are better for the shoulders.
But in my view, the only reason for not using rings that you don't have anywhere to hang them.
I actually use a gym with my own rings, except for during the summer,
You should have stopped at the one advice:
Get gymnastic rings and start with two basic exercises.
Pushups in rings.
Hanging rows in rings.
If you then want a full training program, just add squats, or something like that. Three basic exercises. You can do it!
The fine thing with rings is that they work for an out of shape beginner, up till advanced gymnastics.
For example, you can have the rings at half the body height and do pushups easier than knee pushups. And just lower them gradularly, to get progressive load.
When you have your feet higher than the rings, most people will think you are an athlete!
This isn’t a video about how to begin calisthenics, it’s a video about the 5 things I wish I knew when I started that slowed my progress.
Any advice for maintaing triceps and biceps strength while recovering from golfers tendonitis do to overtraining from my arm workouts ? Or am I a prisoner of time healing my elbows? I've taken off 2 weeks of upper body work and it's getting better but I'm anxious to start your program. Thank you.
You know, I need to make a video for this.
You need to back way off the load, so use much lighter weight, stop sets short of failure, and slowly work back up. Isometrics can help load the connective tissues with less pain too
I’ll make a proper vidoe
Thank you so much. I'm now addicted to your channel. The quality here is beyond belief.
@@mkejon71 thanks! Now I am working on posting consistently and improving my editing and production quality to get a wider reach.
It’s a stupid amount of extra work when you are just one dude with no team 😂
Beginner body weight dude here. I have been 10 sets of push ups and chin ups every day for the last 6 weeks. Saturday is my rest day. The rep range has increased each week. Is this too much frequency?
It really depends, how many reps per set are you able to do?
When I say high intensity I mean high load/difficulty, so that would look like doing a push-ups progression where you can only get 5 or 6 reps, and then you take those sets close to failure
This puts a greater strain on your connective tissues than something like high rep sets of something easier for you like a standard push-up
30 push ups and right now 6 chin up 10 times a day.
Thank you for the reply. I really like your video presentation and the information is very helpful.
Great video Jerry!! Thanks!! Regarding frequency, I currently train upper twice a week(and lower once) what are your thoughts on doing cardio which can be deemed to have resistance, like swimming, twice in that same week as calisthenics? So upper is being used four times a week. More chance of injury or any hinderance? Thanks.
No the cardio is fine, you just want to make sure that it’s it’s very high intensity, such as HIIT/sprints that you some go more often than you can successfully recover from.
I like HIIT once a week, 2 at most it also strength training. Lower intensity cardio more frequently is fine
@@JerryTeixeiraThanks Jerry. Seems to be a later life battle for me. 45 now and love to swim, cycle and do calisthenics but can't seem to find the balance without major soreness or injury.